“Anyone who’s ever worked out knows that building muscle takes time and consistency. Recently, fitness influencers have been promoting HMB, claiming that supplementing with it can make it easier to build muscle,” says Kim Yawitz, R.D., a registered dietitian and gym owner in St. Louis, Mo.

HMB might play a role in muscle growth, that doesn’t automatically mean it’s worth adding into your supplement routine. Experts explain why, below.

What is HMB?

Scientifically known as beta-hydroxy-beta-methylbutyrate and the aforementioned hydroxymethylbutyrate, HMB is the colloquial term that you may see if you’re scrolling TikTok or Instagram.

“HMB is a substance that’s derived from leucine—the most potent amino acid for muscle building,” says Yawitz.

Maelee Wells Sutton, R.D.N., C.P.T., dietitian at nexEndo in New York City, says that this supplement is typically taken with the goal of muscle preservation, growth, and performance. But (spoiler alert) it’s not exactly the pill you’d hope would replace hours in the gym.

“HMB is not a new supplement for athletes seeking to improve muscle mass and performance; however, there is also another facet behind the rising popularity of HMB,” says Wells Sutton. “The metabolite is being tested for effectiveness in muscle preservation, which can be greatly impactful among older adults, those suffering from chronic illnesses, and individuals on weight loss drugs.” (While weight loss drugs such as Ozempic and Mounjaro are certainly effective with weight loss assistance, people are seeing a loss in muscle mass as well as fat mass.)

Understanding HMB means understanding leucine, first. It’s an amino acid that creates proteins, which are used to carry out tons of bodily processes, like muscle building. Leucine is considered an essential amino acid—meaning your body cannot make it, and must be consumed via food such as eggs, tofu, lentils, beans, nuts, seeds, and animal products. It is also consumed for performance enhancement and is frequently included in BCAA supplements on the market today.

HMB derives out of leucine. “However, in digestion, approximately only 5% of the leucine consumed will be broken down by the body into HMB. Since HMB itself can only be found in trace amounts in catfish, grapefruit, dairy, and alfalfa, not enough HMB can be practically consumed via food for tangible differences,” Wells Sutton says.

Can HMB supplements really help build muscle?

So far, the findings are mixed.

Here’s a little Biology 101: Muscle growth occurs when the body makes new muscle proteins faster than it breaks down old ones, says Yawitz. HMB appears to help the body with both sides of this equation.

“In human and animal studies, HMB has been shown to activate mTOR, a protein that tells the body to make more muscle,” she says. “At the same time, HMB suppresses certain systems that break down muscle proteins, which can help protect against muscle loss.”

That said, Yawitz says it’s unclear whether HMB supplements have much muscle-building potential for active adults. Studies show they may be beneficial for conditions that accelerate muscle loss, including cancer, AIDS, and ageing. And, there are some studies suggest that HMB may support muscle growth and post-exercise muscle recovery, she say—but they’re all done on advanced athletes on highly demanding physical challenges (like an ultramarathon or a multi-event CrossFit competition). Studies have also found that HMB can help with muscle growth, but only when blood levels reach a certain minimum threshold. That threshold is difficult to reach with food alone.

“Traces of HMB can be found in a handful of foods, including catfish, grapefruit, avocado, asparagus, alfalfa, and cauliflower,” says Yawitz. You can also get it by eating salmon, beef, chickpeas, and other leucine-rich foods. Remember, though—only five to ten percent of leucine is converted into HMB. Accordingly, supplementation may help you meet that threshold. “Supplementing with HMB can help you achieve the minimum levels you need to support muscle growth, especially if you’re an older adult or have chronic medical conditions associated with muscle loss,” says Yawitz.

Don’t get too excited, though.

“Largely, HMB does not appear to be effective in increasing hypertrophy significantly,” says Wells Sutton. “For athletes, the evidence indicates its most effective use is in the prevention of muscle breakdown and maintaining strength/performance in a [calorie] deficit.”

Meaning: it’s not likely to make or break your gains.

Are there any other health benefits to taking HMB supplements?

As you’ve probably gathered by now, there’s a lot of interesting research in the realm of HMB, but there are no definitive take-away conclusions… yet.

As we touched on above, HMB has applications for those with cancer and AIDS. “Multiple studies, indicate a positive effect of HMB when supplemented with arginine and glutamine in slowing/halting cancer and AIDS-related fat-free body tissue wasting,” says Wells Sutton. “Many studies examined HMB in correlation with other supplements, but research on HMB alone in this context is still more sparse.”

Another realm of inquiry for HMB is its potential benefits for seniors. As Yawitz explains, leucine metabolism declines with age, making it more difficult for older adults to build and maintain muscle mass. Some preliminary studies suggest that HMB could help offset age-related muscle loss, especially when paired with exercise—but more research needs to be done.

What to know about HMB supplementation

If you’re considering taking HMB, talk to your doctor or dietitian about it first. There are a few different kinds at a few different dosages—so it’s important to discuss with a health care provider.

There are two forms of HMB as supplements available on the market: Beta-hydroxy beta-methylbutyric free acid (HMB-FA) and Beta-hydroxy beta-methylbutyrate monohydrate (HMB-Ca or Ca-HMB).

“Most studies have been done with HMB-Ca. As of now, there is not a known difference in efficacy between the two when taken at their respective recommended times and dosages,” says Wells Sutton.

International Society of Sports Nutrition generally recommends taking one to two grams of HMB-Ca, 60 to 120 minutes before exercise; or one to two grams of HMB-FA, 30 to 60 minutes before exercise.

However, Wells Sutton says that supplementation of three grams per day is recommended for at least 2 weeks ahead of high-intensity training to maximise results, according to this ISSN study.

What are there risks of taking HMB supplements?

From current research, Wells Sutton says there are no known risks or negative side effects from taking the tested dosage of HMB, which was three grams per day in most studies. We’ll say it again, though: talk to your doctor or another trusted healthcare professional before incorporating it into your routine—they’ll know best about how the supplement might effect you personally.

As with supplements of any kind, when selecting a HMB supplement, Wells Sutton recommends only buying those that are third-party tested.

“Supplements are not regulated by the FDA, and as such, some are found to contain inaccurate ingredients and/or quantities. Third-party testing helps by verifying the supplements’ contents to the claims of the company and label, ” she says. “One of the main labels to look for is NSF, which confirms the label is accurate to the contents, as well as tests for toxins and contaminants. For athletes competing in regulated leagues, NSF also has a Certified for Sport label, which screens for banned substances.”

This story originally appeared on Men’s Health U.S

The post HMB Is Tiktok’s new muscle building supplement. Does It work? appeared first on Men's Health Magazine Australia.

“Milk is a good source of several nutrients that support growth – including protein, calcium, zinc, vitamin A, and vitamin D. There’s also some evidence that drinking milk may help increase your levels of IGF-1 – a hormone that helps determine how tall you’ll be,” says Kim Yawitz, R.D., a registered dietitian and gym owner in St. Louis. “In theory, drinking milk during adolescence could help you come closer to your genetic height potential.”

We hate to be the bearers of bad news, but drinking more milk won’t help you grow taller as an adult. We explain below.

Can drinking milk make you taller?

You already know that drinking milk can help you build strong bones and muscles.

That’s because cow’s milk—yes, not almond milk or oat milk or soy milk—is naturally high in calcium, a nutrient that promotes bone density, and protein, which contributes to muscle growth. (One cup of milk contains 293 milligrams of calcium and about 8 grams of protein, for reference.)

But can milk actually make you taller?

It’s a statement that you might have heard when you were young and has maybe stuck with your through you adult years. Heck, maybe you even tell your own kids the same thing: “Drink milk and you’ll grow up tall and strong.”

Your parents didn’t just make this up out of nowhere. Scientists have actually studied this hypothesis. And dietitians do hear similar questions from their clients.

But just how strong is the link between drinking milk and height? We turned to Kelly Jones M.S., R.D., C.S.S.D. for her wisdom.

“There are actually several published studies showing that, in children, drinking milk is associated with very small increases in height,” says Jones.

It is important to recognise, however, that these studies are showing a correlation and not a cause and effect relationship. And that just because a few research reports have found a positive association doesn’t mean that there’s proof milk can make you taller.

And, honestly, the research is mixed.

One 2018 study followed a group of participants from birth, through 17 years, and discovered that height increased by 0.39 centimetres per self-reported additional 8 ounces of milk consumed daily. Jones: “However, the authors also noted that the population was mostly of moderate income and reasonably well educated, which can mean results would not be similar in populations with worse access to food or knowledge of appropriate eating patterns.”

Related articles:

The post Can milk make you taller? Here’s what the science says appeared first on Men's Health Magazine Australia.

Spoiler alert: no.

“We’re exposed to hundreds of thousands of toxins daily that come from internal sources like infections, as well as synthetic materials like BPA in plastics,” says Susan Payrovi, M.D., a specialist in integrative medicine at Stanford University.

But is it possible (or necessary) to “detox” your body with a cleanse, fast, or supplement? It depends on who you ask.

While many companies claim their detox products will rid your body of toxins and offer an array of health benefits, from increased energy to a longer life, there’s little to no evidence supporting these bold promises. In fact, you already have exactly what you need to rid yourself of harmful toxins: A liver.

“Evolutionarily we’re lucky, because the liver has millions of enzymes and processes to help us detoxify,” says Christopher Hoyte, M.D., medical director of the toxicology clinic at the University of Colorado School of Medicine. “It works overtime, all the time, to keep us healthy.”

Some experts, however, say taking on a detox may be a great way to jump-start healthier eating habits. More on that below.

What is a detox cleanse or diet?

As Pallini Winnifred, in-house R.D.N. advisor at FitDominium, defines a detox diet as a diet that aims to remove toxins and impurities from the body. “This is often done by consuming only certain foods, such as fruits and vegetables, and avoiding others, such as processed foods and alcohol,” she says. She notes that some detox diet methods integrate supplements or juices (more on these below).

Kieran McSorley, R.D. at Brentwood Physiotherapy Calgary, echoes that sentiment sharing that a detox diet typically involves eating whole, unprocessed foods, while avoiding food additives and artificial ingredients.

But that’s in theory.

Winnifred says there’s no scientific evidence that detox diets actually remove toxins from the body.

Should I do a detox cleanse or diet?

It’s a pretty terrible idea.

Too many detoxes or cleanses restrict calories to brutal degrees. If you’re an active adult male, you need at least 2,800 calories daily, according to the USDA. If you’re sipping bone broth or slugging back celery juice for even one of your “meals,” you’re putting yourself at risk of hunger, moodiness, brain fog, and sub-par workout performance.

“Additionally, it is important to remember that detox diets are only focused on short-term changes and will not produce long-term results,” says McSorely.

Couple all this with a total lack of scientific evidence to support detox diet claims and you can begin to see why it’s a bad idea.

Remember, too: Your liver is already doing the work for you. Your liver is capable of neutralising or eliminating many different toxins, from alcohol to potentially harmful chemicals and pollutants in our environment. And yes, over time, your liver may become less effective at handling these toxins. Part of this is just a natural consequence of ageing, but lifestyle factors like alcohol consumption can also play a role.

If you’re trying to help your liver out, the best way—and the only way that’s backed by evidence—to cut back on alcohol. In addition to keeping your liver busy during and after consumption, long-term heaving drinking can lead to alcoholic fatty liver disease, acute alcoholic hepatitis, and alcoholic cirrhosis, all of which impair your liver function pretty severely.

If you’re still determined to detox, speak with a doctor or another health professional, first. Some detoxes might result in the loss of muscle, and can complicate pre-existing medical conditions, such as kidney disease.

Do detox cleanses actually work?

Nope. Still, they’re popular.

According to the International Food Information Council’s 2021 Food and Health Survey, roughly 1 per cent of consumers reported following a cleanse in 2021, down from 2 per cent in 2020. Detoxing is declining in popularity, but there’s no denying that detox diets, cleanses, and supplements are still very much a part of the wellness zeitgeist.

Since detox diets are primarily fuelled by word of mouth and anecdotal evidence (as opposed to actual research) Men’s Health staffers tested a bevy of products and diets to see if any lived up to their promises. Here’s what we learned.

4 popular detox cleanse reviews

There are a ton of them out there. We picked a few of the most popular and put them to the test.

Juice cleanse

What it is: Eating nothing but pulverised plants for the better part of a week is supposed to help your body rid itself of toxins, absorb nutrients, and provide mental clarity.

Who tried it: Raymond Ho, Deputy Art Director

“I had persistent headaches and poor concentration. I never felt hungry, but that ‘just woke up’ feeling never went away,” he says.

What science says: In a trial published in Nutrition Research, women on a multiday 400-calorie lemon water detox lost weight. (Right?) But each pound lost isn’t just fat. “When you follow a low-calorie diet, even if it contains protein, 25 to 30 per cent of each pound lost comes from muscle,” says Brad Schoenfeld, Ph.D., C.S.C.S., an expert in body composition training. Gulp.

In a similar trial published in Scientific Reports, 20 healthy adults went on a 3-day juice cleanse, consuming only 6 bottles of juice per day. The participants lost an average of 1.7 kilograms during the cleanse, but had already gained back half of that two weeks later. And since the researchers only followed subjects for 17 days, it’s impossible to draw conclusions about long-term effects.

Another review published in the Journal of Human Nutrition and Dietetics concluded that there was no evidence to support the idea that a juice cleanse could aid long-term weight loss, improve health, or eliminate toxins from the body.

“Juice cleanses are not only unsustainable but they can be dangerous,” says Jessica DeGore, RD, CDE, a Pittsburgh-based dietitian. “Common side effects of juicing include electrolyte losses, fatigue, headaches, and nausea.” Juice cleanses can also disrupt your digestion, because they’re high in sugar and low in fiber, protein, and fat. “Prepare to spend time in the bathroom,” DeGore says. (Yikes.)

The takeaway: Fruits and vegetables help combat diseases from cancer to heart disease, but the health effects of slurping them down as your only food source are less known. Get your fiber from real food.

Detox supplements

What are they: Those herb-filled capsules often contain large doses of fibre. The common promise: The herbs support detoxification and eliminate toxins (yes, via poop) from your body.

Who tried it: Jennifer Messimer, Research Chief

“Other than exercising my gag reflex every morning, I didn’t feel more energised or notice any ‘elimination’ changes,” she says.

What science says: One common supplement in the detox family is milk thistle. Compounds in this herb may increase antioxidant activity and reduce liver inflammation in animals. Human studies, however, have failed to confirm that effect. Milk thistle itself is safe, but other ingredients in the supplements may interfere with your medications.

A 2019 study published in the Journal of Dietary Supplements featured a randomised trial where 22 healthy adult women were assigned to take either a placebo or a commercially available detox supplement every day for four weeks. Research concluded that the supplement had no effect on body composition, waist circumference, blood markers (like cholesterol and blood sugar), or digestive symptoms. Ultimately, the supplements did nothing.

Experts also warn that many detox supplements and teas contain laxatives. “Detox teas are sneaky; they make you feel like you’re detoxing without actually detoxing,” says Amanda Sauceda, RD, a gut health dietitian based in Long Beach, CA. Literally, they make you poop more, which can trick you into thinking that your body is getting rid of toxins. But these supplements don’t actually do anything to support your liver, which is where detoxing actually happens, Sauceda says.

The takeaway: Maintaining a healthy, well-rounded diet is enough to support your liver. What’s more, a study in the journal Nutrients found that obese people who ate a calorie-restricted high-fruit diet had improved markers of liver function.

The classic detox diet

What it is: This type of program is often low in calories and carbs and high in restrictions. The one we tried—Dr. Hyman’s 10-Day Detox – promised to quash food cravings.

Who tried it: Tyler Daswick, Assistant Editor

“My body didn’t feel any cleaner than it did before. I wasn’t any more alert, efficient, or energetic. In fact, I felt woozy and exhausted,” he says.

What science says: There’s some evidence that restricting certain food types, such as carbs, can curb cravings for those foods, but to say you can make lifelong changes isn’t realistic. Opting for whole foods over processed ones is part of healthy eating, but overly restricting yourself is not, says nutrition therapist Karin Kratina, Ph.D., R.D.

Research looking specifically at detox diets is extremely limited, though. In a 2015 review in the Journal of Human Nutrition and Dietetics, the authors state that, “to the best of our knowledge, no randomised controlled trials have been conducted to assess the effectiveness of commercial detox diets in humans.”

In 2019, researchers did attempt a randomised controlled trial of detox diets, and published their results in the Journal of Complementary and Integrative Medicine. 34 affluent and otherwise healthy women agreed to try a 21-day commercial “detox” diet. However, only 15 women completed the required questionnaires one week post-detox, and only 8 completed the questionnaire again two weeks post-detox. Considering it was such a small study on such a homogenous population, it’s impossible to draw conclusions from the results (which were negligible, anyway).

The takeaway: “Some people end up being more interested in the very foods they’re telling themselves they can’t have,” Kratina warns. And don’t cut out fruit unless you’re directed to do so by a doctor. It contains fibre and other disease-fighting nutrients.

Intermittent fasting

What it is: Intermittent fasting involves set times when you’re eating is restricted and others when you eat as normal – or even more than you would typically. We chose one day of fasting followed by at least two days of normal eating. Claims: a more youthful appearance, more energy, and fewer aches, pains, and health troubles.

Who tried it: Brian Boye, Executive Fashion Director

“I was concerned about going without food for 24 hours, but my energy level was unchanged. In the first two weeks, I lost 2.2 kilos,” he says.

What science says: True, intermittent fasting can promote short-term weight loss, but it hasn’t been proven to be any more effective than simply eating less overall. “T​​here is little difference between intermittent fasting and a calorie reduction diet,” says Elizabeth Barnes, MS, RD, owner of Weight Neutral Wellness.

Most of the research that suggests potential benefits of intermittent fasting has been done in rodents. In one of the few human trials, published in JAMA in 2020, researchers assigned 116 adults to one of two groups. One group ate three structured meals per day plus snacks, while the intermittent fasting group ate for 8 hours (between noon and 8 P.M.) and fasted for 16 hours. After 12 weeks, the intermittent fasting group lost very slightly more weight, but also lost more muscle mass and didn’t show any significant health improvements.

“Losing lean muscle mass means you are physically weaker and more likely to regain the weight you lost in the form of fat,” Barnes says.

The takeaway: Fasting will inevitably lead to weight loss, but so will cutting back on candy and cookies. Here’s the thing: Training yourself not to eat may also help you differentiate between real hunger and emotional hunger. Plus, fasting is a workout for your willpower.

This story originally appeared on Men’s Health U.S.

Related:

The post We tried the top 4 detox diets. Find out if they actually work appeared first on Men's Health Magazine Australia.

This story originally appeared on Men’s Health U.S

Related:

The post The health benefits of grapeseed oil, according to dietitians appeared first on Men's Health Magazine Australia.

We asked two experts for their take on the multivitamin debate. Here’s their answers.

Should men take multivitamins?

The Expert: Michael Roizen, M.D., Chairman of the Wellness Institute at Cleveland Clinic

The Stance: Yes. Multivitamins have promising long-term and reproductive perks.

I take a multivitamin every day—and I’d recommend that the 50 percent of Americans who don’t take one start. While it’s true that the data on multivitamins in the short-term isn’t beneficial for otherwise healthy men, the 20-year data shows a significant benefit for heart disease and cancer risk.

In one study, men who took a multivitamin were 43 percent less likely to have a heart attack or stroke after 20 years than those that didn’t. In another, there was an 18 percent reduction in non-prostate cancers among men who took a multi (the research controlled for activity, diet, and smoking, among other things).

That’s why it makes sense for guys who are in their 20s, 30s, and 40s to start taking a multivitamin now so they can reap the benefits down the road. And a multi isn’t an excuse to eat whatever you want.

I’m not saying guys shouldn’t also pay attention to their diet (I advocate a plant-heavy Mediterranean approach), but it’s not likely that you’re eating all the nutrients you need all the time. Data suggests that 90 percent of men fall short in one or more of the 16 essential vitamins and minerals. Although not all multivitamins are created equal.

Look for a third-party seal, like USP or NSF, which verifies that what’s on the label is what’s actually in the pill. Choose a brand that contains the active form of folate called methylfolate, not folic acid; and consider taking half your multi in the morning and half at night to keep levels steadier so you’re less likely to just pee them out.

The Expert: JoAnn Manson, M.D., Professor at the Harvard T.H. Chan School of Public Health

The Stance: No. Most people should skip the pills and focus on food instead.

If you’re a healthy guy and have no major dietary restrictions, you don’t need a multivitamin. A pill containing 20 vitamins and minerals is never going to replicate the complex mixture of healthful compounds in whole foods. Many people take a multivitamin end up using them to justify less healthy eating habits.

Professional organizations, including the U.S. Preventive Services Task Force, do not recommend multivitamins either. It’s not that they’re harmful (they typically contain safe levels of vitamins and minerals compared to some megadose single-nutrient supplements), but the research isn’t there that they’re all that healthful.

A few studies seem to suggest a benefit, but when you look at only the gold-standard studies—randomized clinical trials and meta-analyses—healthy people who eat well don’t experience any additional benefit from a multivitamin. The one exception so far: a trial that found an 8 percent reduction in cancer risk among initially healthy men who took a daily multi for more than a decade.

But you’d still be better off putting your effort and money into eating a loads of colorful vegetables and fruits, along with whole grains, high quality meats, fish, and dairy, and sources of unsaturated fats like olive oil and nuts. This Mediterranean approach has been associated with a reduced risk of chronic disease.

There are, of course, exceptions. If you have a highly restricted or poor diet, suffer from a gastrointestinal problem that impairs nutrient absorption such as Celiac disease, or take certain medications including proton pump inhibitors for heartburn, then you may need a multivitamin and/or a specific nutrient supplement.

The Verdict

Skip the multivitamin and spend that money on higher-quality food unless you’ve otherwise been advised by a doctor or you have restricted eating habits.

“While most of us can get our vitamins and minerals from food, there are exceptions, such as vegans who need to supplement B12,” Abby Langer, RD, the owner of Abby Langer Nutrition, a Toronto-based nutrition consulting company, told MH.

Even though taking a multi won’t hurt, and the long-term effects could be beneficial, a diet rich in fruits, vegetables, healthy fats, and lean proteins will help you live a full life. Plus, those foods are way more delicious than a pill.

This article originally appeared in Men’s Health US.

Related:

10 supplements you should be taking

A multivitamin a day could improve memory and slow cognitive ageing, study finds

The post Do multivitamins even do anything? Two experts fight it out appeared first on Men's Health Magazine Australia.

“It is bad to lose muscle instead of fat, because muscles are the key players in body movement and function,” says Gerardo Miranda-Comas, M.D., Assistant Professor of Rehabilitation Medicine, Icahn School of Medicine at Mount Sinai. “With loss of muscle mass, strength and endurance are affected negatively, leading to decreased functional performance.”

But your body shouldn’t naturally go for muscle first in weight loss—if you’re doing it right. “A person who is attempting to lose weight by not eating may lose weight in muscle first before fat,” he says.

How does that happen? Well, the body likes to go for carbs (glucose) for energy first. If that’s not available, it goes for glycogen, which is glucose that’s been stored in the liver and muscles, says Miranda-Comas.

So, how can you tell if you’re losing muscles and not fat? Here are 6 signs.

1. Your workout feels more strained

It may seem kind of obvious, but your workouts might feel harder–and you may feel like skipping it altogether.

“You’ll notice less strength in the gym. The weight you used to be able to do for reps may decrease or you may not be able to get as many reps as you once did for each set,” says Spencer Nadolsky, D.O., author of The Fat Loss Prescription.

2. You feel weak doing everyday activities

You won’t just feel muscle loss it in the gym. You’ll feel it going upstairs, carrying grocery bags, and carrying luggage.

“Inadequate nutrition can lead to a decrease in muscle, which may lead to impaired function,” says Dr. Miranda-Comas. “This is usually caused by an energy deficiency and possible overtraining.”

“In the very active individual who is losing weight along with a decrease in performance, we must consider overtraining,” says Dr. Miranda-Comas.

5. Your workouts never progress

It goes without saying that it’s hard to push yourself when you’re tired. If you can never go up in weight when lifting that might be another sign you’ve lost muscle, according to Albert Matheny, C.S.C.S, R.D., founder of Soho Strength Lab. “A lot of factors affect performance, but not seeing progress in training is a good sign you’re not hitting your body’s needs,” he told Women’s Health.

6. You’re tired all the time

If you’re often tired, it might mean that you’re not eating enough. If you’re not eating enough, your body will lack the carbohydrates it needs for energy, so it will go for the muscle to get glycogen.

To sustainably lose weight without losing muscle, aim for weight loss of about pound a week—which is a deficit of around 200 to 500 calories a day, depending on your activity level. Talk to a registered dietitian or doctor to figure out what a healthy caloric deficit is for you.

This article originally appeared in Men’s Health US.

Related:

The best meal delivery services for muscle growth

The Blue Zones diet is awesome – except for one unfortunate flaw

The post 6 signs you’re losing muscle while dieting appeared first on Men's Health Magazine Australia.

You should absolutely incorporate creatine into your routine if your chief fitness goal is to gain muscle (as long as your doctor okays it, of course) – that much is true. It’s one of the most researched supplements on the market, and dieticians and doctors alike agree it’s safe and effective so long as you follow dosage guidelines.

Those guidelines are a bit confusing right from the start, though. Take a look at the instructions label on your container. It probably reads a little something like this: “Mix 1 scoop (5,000 mg) in water or your favourite beverage 3 to 4 times per day for the first 5 to 7 days. Do not exceed 5,000 mg per serving. For maintenance, take 1 serving (5,000 mg) immediately after training.”

Three to four servings in one day? That seems quite aggressive. What’s the point in taking a ton of creatine right at the beginning, just to levelling it off after? Is creatine loading necessary for the supplement to be effective?

Below, Dr Chris Mohr, R.D., co-owner of Mohr Results, a nutrition consulting company, clears up some confusion.

What is the creating loading phase?

But first, let’s talk about why creatine loading is a thing. Creatine loading is advertised by supplement brands and influencers as a way to “bring faster results” to muscle building. As shown on the back of your creatine tub, it’s recommended to take an upwards of four times the normal amount throughout the first week of taking creatine. This is followed by taking 1 normal dose daily after the first week is up.

The idea behind this is that your muscles will rapidly increase its creatine stores, and then later doses will maintain those newly developed stores. But, does it really work that way?

Does loading creatine work?

“Creatine loading is still recommended on the suggested use, but isn’t necessary,” Mohr said. “While the loading phase is not dangerous or unhealthy, research suggests after 30 days, results from using creatine end up the same for strength gains. That said, if someone needed faster results (e.g., 5 days vs. 30 days) then the loading phase could be considered.”

In other words, if you needed to, say, look hulked for a high school pool party in a week, the loading phase might be a good idea. But if you’re a dad who is just looking for a little help schlepping around the kid, there’s no real need to creatine load.

What is creatine, and how does it work, anyway?

Your body actually makes its own creatine, by way of your kidney and liver, after you eat meat. Your muscles then convert creatine into creatine phosphate, which is then generated into adenosine triphosphate (ATP), which your body uses for explosive exercise.

Complicated, yes, but important because creatine is stored. You can either push your creatine stores to their upper end by loading, or incrementally, by consistent smaller dosages.

How do I do creatine loading?

It’s not dangerous to give creatine loading a go. Most creatine companies recommend taking between 20 to 30g a day to creatine load. One scoop is typically 5g. You’ll want to only take one scoop at a time to mitigate potential side effects. Think one scoop with each meal and snack.

Are there any side effects to creatine loading?

Personally, I’ve also found the creatine loading phase gift me with some unpleasant gut cramps, not to mention frequent bathroom breaks considering all the water I was drinking along with the supplement. So I was relieved to hear that I could back off from loading, at the blessing of Mohr, who has heard of similar complaints before.

There was one cautionary sentence Mohr did send along, however: “Also creatine won’t work without a solid nutrition plan and training.”

This story originally appeared on Mens Health U.S.

Related:

The post The surprising science of creatine’s ‘loading phase’ appeared first on Men's Health Magazine Australia.

No longer must you meander through the aisles at your local supermarket, laboriously scan the back of packaging for nutritional information and spend almost all of your free time meal-prepping only to grow tired of the meal halfway through the next week. Building muscle doesn’t have to be a chore you suffer through. Meal delivery services offer delicious meals that surpass the standard stodgy protein shakes and have far more flavour than the chicken and rice combo we’ve already lambasted profusely.

There’s a meal delivery service for everyone. Whether you’re new to the muscle-building world or are trying to add a few more kilos of brawn to become the next Mr Olympia, the highly customisable nature of meal delivery services means that they can provide exactly what you need, regardless of your goals, dietary requirements and cooking capabilities. For those who find cooking meditative, some meal delivery services offer pre-portioned meal kits to keep the task in your hands. For those who’d sooner visit the Uber Eats website than their own kitchen, vacuum-sealed, ready-to-eat meals are also available.

Meal delivery services really are having a moment. In today’s world, where free time is scarce and our need for nutritious, wholesome food is high, anything that makes eating healthily easier is bound to garner interest. As you’d expect, the market is packed with meal delivery services right now. Some are great, some are not, and not all the good ones will cater to your needs if building muscle is your goal.

To help you find the meal plan that’s right for you, we’re breaking down our favourite meal delivery services, for a variety of dietary requirements. But first, some information to keep in mind when choosing a service.

Why is diet important if you want to build muscle?

Gaining muscle is about more than just pushing yourself at the gym, nutrition is equally important. Training and diet work in tandem to promote muscle growth, and eating nutritious food ensures that muscles have what they need to grow and recover. Without the right diet, you’ll see your results stagnate and you might even run into more serious issues with injury and heightened soreness.

What should you eat to build muscle?

You’ve likely encountered the concept of ‘bulking’ by this point, where prospective body sculptors wolf down as many calories as they can in an effort to bulk up and add mass. There can be some confusion in this area, as bulking is primarily used to gain weight and add mass, but it won’t necessarily result in muscle growth. For that reason, if you’re trying to gain muscle without bulking up, eating as much as possible won’t always be the answer. But there is one thing you should prioritise – protein, and a lot of it.

Studies have shown that consuming more protein than the recommended daily intake effectively promotes muscle gain. In addition, one study from the American College of Sports Medicine showed that when paired with strength exercise, higher protein intake stimulates protein synthesis for up to three hours after working out.

Besides protein, maintaining a balanced diet is essential. You can’t live off protein powder and chicken. Healthy fats, carbohydrates, vegetables, calcium and strong sources of fibre should also factor into your diet. Luckily, most meal delivery services provide all of these macronutrient groups.

What are the best meal delivery services for muscle growth?

My Muscle Chef

My Muscle Chef ticks all the boxes when it comes to providing nutritious, high-protein meals that will promote muscle growth. You’ve doubtlessly seen a few of their offerings on supermarket shelves, but My Muscle Chef also has a delivery service that caters to a variety of needs. Whether you’re after muscle gain – which, if you’re reading this article, is likely – weight loss or calorie control, My Muscle Chef has a meal plan for you. The ‘Muscle Gain’ plan promises muscle and lean mass, with five to seven-day meal plans that include at least three meals and snacks per day.

SHOP NOW

MACROS

It’s difficult to find a fault in MACROS’ ready-made meals. The Gain meal bundle lets you select anything from seven to 24 meals per week, starting at $96 for seven meals. The 450-gram meals are designed by dieticians to be high in protein and offer nutrient dense calories. At an affordable rate, you’ll get everything your body needs to build muscle while saving countless time otherwise spent labouring over the chopping board.

SHOP NOW

Hello Fresh

Having been the face of meal delivery services in Australia for more than a decade, it’s highly likely that you’re already familiar with Hello Fresh – you would’ve at least seen some of their ads. While Hello Fresh doesn’t offer a specific ‘muscle growth’ meal plan, a subscription allows you to select from a rotating range of 25 recipes a week and is extremely customisable. You can swap, add or upgrade ingredients and request double servings, while also being able to skip a week or cancel your plan at any time. But if muscle growth is your goal, selecting the ‘protein rich’ filter is all you’ll need to do.

SHOP NOW

Dineamic

Dineamic operates under the goal of bringing athlete-level nutrition to the everyday Australian. It’s founded by former Essendon AFL player and premiership winner Jason Johnson and accredited dietitian Karen Inge. Dineamic allows you to shop pre-made meals by your nutritional goals, including goals that require high protein consumption. With pre-made meals starting at $11.50, Dineamic utilises a carbon neutral kitchen, for those with eco-conscious inclinations.

SHOP NOW

Marley Spoon

Another one of the established heavy hitters, Marley Spoon has built a reputation for being an exceptional meal delivery service – and deservedly so. Marley Spoon offers 70 nutritious, pre-portioned recipes to choose from weekly and prioritises low-waste cooking. Again, the emphasis is on customisation here, as with 70 recipes to choose from, high-protein meals are aplenty. A weekly two-person box with five meals each will set you back around $125, which works out to about $12.50 per serving.

SHOP NOW

Chefgood

Chefgood is another meal delivery service with a high-protein meal plan option. You can choose from 5, 7, 10, 14 or 20 ready-to-eat meals per week, and the most popular 10 meal option only costs $115. As anyone who has been a devotee of the chicken, rice and broccoli (CRB) combo will know, that’s basically cheaper than the classic CRB, and it’s certainly far less bland.

SHOP NOW

Nourish’d

Here’s one for the coeliacs, Nourish’d is the only meal delivery service in Australia that’s 100 per cent gluten free. Of course, it also offers much more than that. Nourish’d’s meals are free of preservatives and are made with RSPCA-approved meats. A rotating menu of over 60 ready-to-eat meals ensures that you don’t get bored with familiarity. And with most meals ranging from $10-15 per serving, they’re as affordable as they are tasty.

SHOP NOW

Youfoodz

A long-standing favourite of the gym-going community, Youfoodz are one of the most popular pre-made meal companies, and you’ve likely seen them on supermarket shelves before. Youfoodz also do meal delivery, with fresh meals delivered to your door, ready to eat. Meal plans can also be customised to suit specific lifestyles. By selecting the ‘high protein’ option, you can receive meals that are 30 per cent larger, for only $1 extra per meal.

SHOP NOW

Soulara

We’re heading into specialised territory now. Soulara is a plant-based meal delivery service, perfect for people who want to get ripped while maintaining a plant-based diet. The meals are designed to be high in protein and nutrient dense, to account for the macros you’re not getting elsewhere in a plant-based diet. They’re also supremely flavourful, with recipes borrowing from African, European, Mexican and Mediterranean cuisines. Meal plans are available in medium and large bundles, medium being 350-gram meals and large being 450 grams. These bundles can provide anything from seven to 24 meals per week, from as little as $86 for the seven-meal medium bundle.

SHOP NOW

Garden of Vegan

Using 100% organic ingredients with no preservatives or additives, Garden of Vegan (great name) proclaims itself the healthiest, organic, plant-based meal delivery service in Australia. Garden of Vegan offers multiple meal plans designed to bolster fitness, including plans targeted at increasing muscle mass, improving performance, and one that’s simply called “Shred and Sculpt” – which we’re big fans of. Each meal plan includes breakfast, lunch, dinner and sides. If you’re vegan, plant-based or simply looking to optimise your gains through that diet, you can’t go wrong with Garden of Vegan.

SHOP NOW

Editor’s note: the prices of all meal delivery services listed here vary depending on the kit and subscription. All details can be found on each service’s website.

Related:

5 Post-Workout Muscle Meals That’ll Only Cost You $50

Meal Planning and Portion Control Helped This Guy Drop 73kg

The post The best meal delivery services for muscle growth appeared first on Men's Health Magazine Australia.